I got this one from Calwillcookit on Instagram. He does really good recipes but this one is maybe the best tasting and the best on macros of everything I’ve made so far. The key here is shrimp, which is in the highest tier of foods for the protein-to-calorie ratio. I just changed the amounts of food to feed a family of 4. I also tweaked the recipe a bit to make it easier.

One of my favorite salsas is the King Taco/El Taurino green sauce. Apparently the recipe is a secret but I found one on YouTube that’s pretty close to it. I couldn’t tell you how many servings this recipe is. It’s well over 4 cups though.

The reason this is “Mayak” eggs is because Mayak (마약) in Korean is translated to “drugs”. It’s really addictive. Luckily it’s pretty good for you though. Typically you eat this over rice. If you eat it with rice, it’s not the best for the protein-to-calorie ratio (goal of 10% or higher), but it’s fine and still worth it to make these.

One thing I like to get at Starbucks is those bacon egg bites. Problem is they’re like 6 bucks for 2 and they’re 300 calories at 19 grams of protein. Here’s a way you can make them at home. Also you can freeze it and microwave them for a quick and high protein breakfast. Mine has chicken instead of bacon because that’s what I had (leftover rotisserie chicken), and it’s way higher in protein and lower in calories.

I felt like mixing things up and adding a bit of spice and Korean flavor to my chicken bowls. This one isn’t really the best for kids because of the spice but if you like spicy food, it’s a good recipe with solid macros. As with the case with my recipes, it’s an easy one to make to.

Oyakodon is one of my favorite Japanese dishes. I didn’t realize it’s also pretty healthy and packed with protein. It’s really simple to make, takes just a few ingredients, and the whole family will enjoy it. There’s many ways to make it and you can get as complicated or “authentic” as you want but this way worked for me.

I got this recipe from CJ Eats and there’s absolutely nothing wrong with his version. In fact it’s way more authentic. I’ve made it before and it’s super good. I made a few modifications to my version to add a bit more volume for the calories, lower the fat content and increase protein and fiber. It’s a great dish that your whole family will enjoy and awesome to come home to after a long day. This one requires some more ingredients than the typical dish I make but you really don’t have to follow the way that I did (I’ll explain below in the recipe steps).

Grab your wok and let’s get started.

This is by far the thing that I hate making the most, but at the same time one of my favorite things to eat. It’s super messy to make and can be really frustrating and make you wonder if it’s worth it. It doesn’t have much ingredients so it’s simple in that sense, but it’s still tricky. These pockets have a great mixture of toastiness from the bread and savory taste from the chicken and cheese. I would just suggest that you lay down a bunch of flour on your work surface and also get flour on your hands, otherwise it will get super sticky and difficult to handle.

Do you ever go to Costco and get the rotisserie chicken? And then you’re not sure what to do with the rest of it? Or maybe you’re like us and your wife made chicken soup for your sick kids and you have a bunch of leftovers. Sometimes my wife makes a really good chicken salad with it, but the kids are usually not too into that. Plus you have to eat it all pretty quickly. So here’s a way to use that leftover chicken do some make a meal prep while you’re at it.

This might be my favorite pasta dish to make, regardless of whether it is high-protein or not. It combines meat, cheese, and pasta and is super filling. You can make a bunch of it and freeze individual portions but in my family it doesn’t last long enough to do that. It’s such a simple dish that you can also add hot sauce or modify any of the ingredients and quantities to whatever you like. The main important things here to keep in mind are the lean ground beef (it’s just not the same with chicken or turkey) and the high-protein pasta.